The truth about Nutritional Supplements: Hype or Health Essential?

“I’ve been taking all kinds of supplements for years — and yes, it can get pretty expensive. Over time I’ve heard every possible claim, myth and miracle story about nutritional supplements. Should you take them? Should you avoid them? Are they essential, or just hype?

I’ve followed experts like Richard de Leth for a long time, and my new friend ChatGPT has also helped me navigate the confusing world of modern nutrition. And one thing has become crystal clear to me:

Healthy food comes first — always.
Eating well, moving your body and managing stress form the real foundation of good health.

But supplements can be a meaningful addition on top of that foundation — if you choose wisely. The problem? It’s easy to spend money on the wrong things, low-quality products or doses that don’t actually do anything.

That’s why I wrote the article below: to help you make sense of it all, understand what to look for, and avoid wasting your time (and money).

And of course — if you’re ever unsure, always check with a doctor or qualified professional.”

Are nutritional supplements really necessary today? Here’s what science says

We’ve all heard it: “Just eat a varied diet and you’ll get everything you need.”
It sounds comforting — simple, even. But in today’s world, is it actually true?

More and more people eat “healthy”, yet still feel tired, foggy, or simply not at their best. And that raises an important question:

What if the nutrients needed to avoid deficiency are not the same as the nutrients needed to feel vibrant, energised and resilient?

Most official nutrition guidelines focus on preventing deficiency diseases — the bare minimum. But if you aim for long-term vitality instead of just scraping by, the story shifts.

We don’t live in an ideal world, and our food system… well, it has changed.

Let’s break it down.

Why modern diets don’t give us what they used to?

Even with a colourful plate and good intentions, several factors stand between you and optimal nutrition.

1. Depleted soil means depleted food

A well-known analysis in the Journal of the American College of Nutrition found a significant decline in nutrient levels in fruits and vegetables between 1950 and 1999.
Think: 38% less riboflavin and 15% less vitamin C.

Healthy food simply contains less than it used to.

2. Widespread Vitamin D deficiency

Living far from the equator means limited sunlight for much of the year, and worldwide experts call vitamin D deficiency a global pandemic.
In Northern Europe, 30–60% of people have suboptimal vitamin D levels — especially in winter. Even in sunny Portugal, many people still show suboptimal vitamin D levels — especially those who work indoors, avoid strong sun, or use high-SPF sunscreen daily.

3. Food processing & long transport

Even the freshest-looking supermarket food may have travelled days or weeks.
Result? Lower levels of vitamins, antioxidants and other sensitive nutrients.

4. Higher needs due to modern stress

Pollution, psychological stress, blue light exposure and EMFs increase the body’s demand for protective nutrients such as magnesium, selenium, and antioxidants.

5. Medication can deplete nutrients

Statins, antacids, and hormonal contraceptives are known to reduce nutrient absorption or increase nutrient loss.

All of this adds up to one conclusion:

A “balanced diet” may not be enough to reach your optimal nutrient levels — even if you eat very consciously.

So… Should you take nutritional supplements?

For most people: yes — strategically, consciously, and with quality in mind. But what do you need? And how do you know if it is a good quality?

Here’s a simple approach.

1. Start with the core essentials

These are the supplements most people benefit from, especially in Northern Europe:

✔ Vitamin D3 + K2

Supports immunity, bone health and overall vitality.
K2 helps direct calcium to the right places — your bones, not your arteries.

✔ Omega-3 (EPA & DHA)

From wild fish or algae.
Essential for brain function, inflammation balance and cell health.

✔ Magnesium (citrate, bisglycinate or taurate)

Magnesium oxide? Cheap, but absorbed poorly.
Good forms support sleep, stress resilience and muscle function.

✔ Zinc + Selenium

Key players for immunity, hormone balance and metabolic health.

2. Ingredient quality matters – A Lot

Not all supplements are created equal.
Active forms (like P5P – active B6) work better than inactive ones, and unnecessary fillers can affect absorption.

If you’re going to spend money on your health, invest in forms your body truly uses.

3. Choose a high-quality All-In-One formula (Optional)

If reading labels drives you mad, a complete multi with active forms and correct ratios is an easy, effective option.

4. Check your levels if you want precision

A simple blood test (via your doctor or an independent lab) can measure vitamin D, B12, iron, zinc, folate and magnesium.
That’s your personalised starting point.

What you can expect when you supplement smartly?

After 2–4 weeks

• More stable energy
• Improved sleep
• Fewer muscle cramps (especially with magnesium)

After 1–3 months

• Stronger immune function
• Better concentration
• Greater stress tolerance
• Improved bone markers (from D3 + K2)
• Better lipid and inflammation markers (with omega-3)

After 6+ months

Research links optimal nutrient levels to:

• Better cardiovascular health
• Increased cognitive performance
• Slower biological ageing
• Stronger long-term wellbeing

Why supplements are still underrated?

Myth 1: “Food alone is enough.”

Not with today’s soil, lifestyle, stress and medication use.

Myth 2: “It just makes your urine expensive.”

Your body stores and uses nutrients first — only real excess gets excreted.

Myth 3: “All supplements are the same.”

Cheap forms = poor absorption
High-quality forms = real impact

Myth 4: “I get enough sunlight.”

If you live behind screens and in a northern climate: probably not.

A healthy diet is the foundation — Supplements are the support system

Think of supplements as a smart insurance policy for your wellbeing.
They don’t replace good food — but they help you bridge the very real gaps of modern life.

Try it this season and feel the difference for yourself.

Source of this article: Richard de Leth, https://oersterk.nu/

How to recognise high-quality nutritional supplements (and avoid the low-quality ones)

With the shelves full of colourful bottles and bold health claims, choosing the right supplement can feel like guesswork. But there are clear signs that separate truly effective products from those that are little more than expensive fillers.

Here’s what to look for:

1. Check the form of the nutrient (Active vs. Inactive)

Not all nutrients are created equal — some forms are much easier for your body to absorb and use.

Choose:

• Magnesium bisglycinate, citrate or taurate (not oxide)
• Methylcobalamin or adenosylcobalamin for B12 (not cyanocobalamin)
• Pyridoxal-5-phosphate (P5P) for B6 (not pyridoxine)
• Folate (5-MTHF) (not folic acid, unless recommended medically)

Why it matters: better absorption, fewer side effects, and more noticeable results.

2. Look for Third-Party testing

Reliable brands usually have independent labs test their products for purity, potency and safety.

Look for labels such as:

• NSF
• USP
• Informed Choice
• ISO 17025 certified labs

If there is no transparency about testing, be cautious.

3. Avoid unnecessary fillers and additives

Low-quality supplements often contain cheap bulking agents the body doesn’t need.

Limit or avoid:

• Titanium dioxide
• Artificial colours
• Excessive binders
• Hydrogenated oils
• Aspartame or artificial sweeteners

A clean ingredient list is a good sign of a quality-focused brand.

4. Beware of extremely low prices

Quality raw materials, proper testing and safe manufacturing come at a cost.
If a product seems too cheap, it usually reflects:

• low bioavailability
• poor-quality ingredients
• inadequate testing
• under dosed formulations

You’re not paying for the bottle — you’re paying for effectiveness.

5. Consider the brand’s transparency

Trustworthy brands clearly explain:

• where their ingredients come from
• why they use specific forms
• how their products are tested
• full ingredient disclosure
• manufacturing location

If a company hides behind vague claims like “premium blend” or “proprietary formula”, that’s a red flag — you don’t know what you’re actually taking.

6. Check Dosage — is it clinically relevant?

Some supplements contain tiny amounts just to list an ingredient on the label.

Look for:

• dosages that match scientific studies
• realistic serving sizes (not 8 capsules a day)
• balanced formulas that avoid overdosing

If the dose is far below what science shows is effective, it won’t do much for you.

7. Pay attention to delivery method

Some nutrients work better in certain formats.

For example:

• Oil-based capsules for vitamins D, E and omega-3
• Liposomes for certain antioxidants (vitamin C, glutathione)
• Tablets vs. capsules — capsules often contain fewer fillers

The right delivery method improves absorption and reduces stomach upset.

8. Look for sustainability and purity in Omega-3s

For fish oil in particular:

Choose:

• wild-caught fish
• low oxidation values (TOTOX score)
• IFOS certification

Avoid:

• cheap, untested fish oil (risk of oxidation, contaminants)

9. Trust your gut (and how you feel)

If you’ve been taking a supplement for weeks with no effect, headaches, or stomach issues, it may be a sign of:

• poor quality
• wrong form
• unnecessary additives
• low dosage

Good supplements are felt — subtly but clearly.

Can you take too many nutritional supplements?

Yes — it’s absolutely possible to take too many supplements, and it’s an important point to mention. While supplements can be incredibly supportive, more does not always mean better.

Certain vitamins and minerals can accumulate in the body when taken in high doses, especially the fat-soluble vitamins A, D, E and K. When levels get too high, they can become toxic and lead to symptoms such as nausea, dizziness, headaches, nerve issues or even organ strain.

Long-term “megadosing” acts less like nutrition and more like medication — it puts stress on the body and can disrupt normal processes. Some supplements also interact with medication, making high doses even riskier.

There are upper safety limits for many nutrients, so it’s always smart to stick to recommended amounts, choose quality over quantity and check your levels periodically.

Supplements should support your health — not overload it.

How do you know what you actually need?

If you want to take supplements in a targeted, safe and effective way, here are the most reliable approaches:

1. Test, don’t guess

A simple blood test can give you clarity on vitamin D, B12, folate, iron, ferritin, magnesium or zinc. It’s one of the best ways to personalise your supplementation.

2. Look at your lifestyle

Do you eat a mostly plant-based diet? Do you avoid the sun? Do you sleep poorly or experience a lot of stress?
All of these increase your need for specific nutrients.

3. Review your diet realistically

Even if you eat well, ultra-processed foods, long transport, depleted soil and stress still create gaps. But if your diet is already nutrient-dense, you may need fewer supplements.

4. Monitor how you feel

Energy, mood, sleep quality, immunity and concentration often give early feedback. If nothing changes after weeks or months, your dose may be too low — or the supplement might not be the right form.

5. Re-evaluate every few months

Your needs change with the seasons, stress, ageing, lifestyle shifts or medication use. It’s smart to adjust your routine accordingly.

Test your vitamines levels with our Lovitall partner Aura Health.

What if your dose is too low — does it still work?

Taking too low a dose is a common issue, and yes — it does matter.

If the dose is below the level shown to be effective in research, your body may not get enough to create noticeable benefits. This is especially true for:

• Magnesium: many cheap supplements contain doses far too low to correct a deficiency.
• Vitamin D: micro-doses barely move blood levels in adults.
• Omega-3: low-dose capsules often contain so little EPA and DHA that they don’t affect inflammation or cell membranes.
• B vitamins: inactive forms in low amounts rarely impact energy or metabolism.

Think of it like watering a dry plant:
A few drops might make you feel good about “doing something”, but the plant stays thirsty.

Low dosing isn’t harmful — it’s just ineffective.
You end up spending money without getting the benefits you’re aiming for.

That’s why checking labels, choosing bioactive forms and understanding clinically effective doses is so important. Not too little, not too much — just right for your body.

Some of the insights in this article were inspired by the work of Richard de Leth (https://oersterk.nu/). I used ChatGPT to help gather, structure and clarify the rest of the information.